Which is healthier proteins or carbohydrates

The simplest explanation is that carbohydrates should be ingested simultaneously with proteins - the process of assimilation is faster and better when they are taken together. A balanced diet with a moderate presence of proteins and carbohydrates and a small amount of fat is much more useful for the formation of a textured body and for normal weight loss.

Proteins, getting into the body, are broken down into amino acids, which are the main building material for the muscle tissue of the body. But amino acids cannot get into the muscles themselves, their kind of “carrier” is insulin, which can be formed only in the presence of carbohydrates. Therefore, by separating the intake of proteins and carbohydrates, we will not be able to give the muscles either the nutrition or the energy necessary for the loads performed.

Carbohydrates that enter the body are transformed into glucose, which saturates the blood with sugar. With an excess amount of sugar, which usually occurs when taking simple carbohydrates, insulin begins to convert glucose into fat, and also slows down the process of splitting fats that enter the body with food. That is why it is important to eat complex carbohydrates.

Complex carbohydrates do not trigger the mechanism of action of insulin, so the body's own fat reserves are under massive attack, sugar and glucose are produced from internal resources.

For clarity, here is a diagram:

Glycogen, which is the main source of energy in the body, comes in the form of glucose, from which it is produced. In a healthy adult, the amount of glycogen is usually 300-400 g. With active loads, most of the glycogen is lost, and if you do not replenish its reserves by eating carbohydrates along with proteins, then the effectiveness of training decreases significantly. Plus, the athlete gets a breakdown, nervousness and a constant feeling of hunger.

It is not in vain that nutritionists recommend eating at regular intervals, because this stabilizes the uniform and constant production of insulin. Protein, which comes every 3-4 hours, slows down the processes of carbohydrate breakdown and normalizes the amount of sugar entering the blood.

An important effect of a uniform and joint intake of proteins and carbohydrates will be a thermal effect that helps in the construction of muscle tissue. And an excellent bonus is the acceleration of metabolic processes, the body will not be distracted by additional efforts, but will be able to work smoothly and constantly like clockwork.

Proteins (they are also called proteins or peptides) are substances that, along with fats and carbohydrates, are the main components of human nutrition. Getting into the body with food, they have a huge impact on the work of many internal organs. Their deficiency is fraught with serious health problems. Therefore, it is impossible not to use them for too long.

Modern dietology has adopted the ability of these high-molecular compounds to be instantly digested and saturate for a long time and began to use protein products for weight loss. They make extra pounds melt away by leaps and bounds and at the same time form a beautiful, embossed figure, as they activate the growth of muscle mass during sports. They deserve close attention.

Action on the body

If you limit the intake of fats and carbohydrates in the diet, protein foods will quickly restore order in the body, which will eventually result in the loss of extra pounds. The mechanism of weight loss in this case has long been scientifically proven:

• there is an effective cleansing of the body from toxins, toxins and other harmful substances that prevent many organs from fully functioning;
• strengthening the heart and blood vessels by lowering blood sugar;
• normalization of insulin, which leads to intensive burning of glucose absorbed by the muscles;
• control of water balance in the body, removal of excess fluid, which is often the main cause of high weight;
• maintaining muscle tone, which leads to weight loss, since only fatty tissues are burned, and there is no loss of nutrients;
• improving metabolism, which is necessary for weight loss;
• decreased appetite, dulling the feeling of hunger due to the long digestion of protein foods.

In addition to losing weight, as a bonus, protein products within the framework will have a positive effect on a variety of organs and body systems. Therefore, at the exit from such fasting, you will feel great.

If you want to know more exactly what will happen to your body, the information in this table will surely make you an adherent of protein nutrition.

A distinctive feature of proteins is that, once in the body, they are not deposited in the form of fats on the sides and are not converted into energy, like carbohydrates. All of them are used to restore organs and systems, decomposing into amino acids - another substance that is incredibly useful for humans. Therefore, it is so important to know what belongs to protein products for weight loss and what are their main sources.

Kinds

Protein products can be of animal or plant origin. Each species has its own advantages and disadvantages, which is why it is so important to eat them in a balanced way.

• Animals

Protein products of animal origin are fast-digesting, but they are quite high in fat, so not all of them are ideal for weight loss. If you choose meat, then chicken, turkey, rabbit meat are allowed as part of any diet, but pork and lamb are prohibited. If it is milk, it must be either fat-free or with a minimum percentage of fat.

• vegetable

Protein products of plant origin are absorbed by the body much more slowly and worse than animals. However, they are good for weight loss because they contain virtually no fat.

Approximate lists of protein products of these two groups will present you with the following table:

For health and well-being, both types of food should be consumed as part of the diet. Therefore, a list of protein products for weight loss with an indication of their protein content against the background of fats and carbohydrates is useful to you.

We will familiarize ourselves with these lists below, and you will learn more about the nuances of such diets by reading one of our articles: "" and "".

List

To make a list of products for weight loss, you need to consider the following factors:

• not only the protein content in them, but also its ratio with fats and carbohydrates: for example, there are much more proteins in pork fats;
• their calorie content: if you eat a piece of goose meat rich in protein, after that you will have to work out well in the gym in order to use the 319 Kcal that it contains.

Therefore, always focus on the table below if you plan to lose weight with protein products. It takes into account both of these factors.

Meat, offal, eggs

Fish and seafood

Milk and dairy products

As you can see, in addition to proteins, many foods contain too much fat or kilocalories, so they are not suitable for weight loss. If only carefully include them in the diet at the end of the hunger strike.

Therefore, nutritionists have compiled a more accurate table of protein products for weight loss that can be consumed without fear of gaining extra pounds.

Quite an impressive table, which included a lot of names. So a protein-based diet cannot be monotonous and boring. Well, those who want to achieve record results should splurge on foods in which the amount of protein just rolls over and which will definitely make you lose weight.

Top best

Nutritionists call the best protein foods for weight loss that you can eat in almost unlimited quantities during the diet.

• Eggs

Chicken eggs are the richest source of protein. For weight loss, you can eat 7 proteins and 4 yolks per day. There are diets based on 5 eggs for breakfast during the week.

• low-fat kefir

The main protein product in any weight loss system. The protein contained in it is easily digested with a minimum total calorie content. Improves digestion, rids the body of toxins. Extra pounds disappear quickly enough. Protein content - 28 gr. All these beneficial properties of this protein product formed the basis of the kefir diet (as an example,).

• Cottage cheese

A protein product that is very fast digestible. For a long time provides a feeling of satiety, which has a positive effect on weight loss. Keeps nails, bones, teeth in good condition. Protein content - 20 gr.

• natural yogurt

For weight loss, only a natural protein product without dyes, sweeteners and other additives is suitable. Such yogurt will be stored for no more than 3 weeks.

• Milk

Compared to meat and fish, milk is higher in this rating, as it contains protein, which is much better absorbed by the body. At the same time, losing weight on milk alone will not work, since it does not have a very good effect on the work of the stomach. But for the preparation of protein dishes (the same cocktails) with a minimum fat content, this product will be ideal.

• Meat

First, it's chicken breast. 200 grams of meat contains about 40 grams of protein, 2 grams of fat, 200 kcal. An essential protein product for weight loss. Second, it's beef. The ratio of the main substances is about the same, but there is a little more fat. It is an alternative to white meat chicken for a variety of diet in the process of losing weight.

• Fish

The best protein product is salmon fillet. Contains fats, but much more proteins, as well as omega 3 acids. For weight loss, twice a week is to treat yourself to such a tasty morsel.

• Legumes

These are vegetable protein products that are able to maintain normal muscle mass even in the process of rapid weight loss. In addition, they give a long and pleasant feeling of fullness, so hunger does not threaten you.

• Protein Powder / Shake

Always keep this top protein food for weight loss in front of your eyes when making a menu. After all, it is these products that should be included in the recipes, thanks to which any diet will seem like a holiday, not a test.

Dish recipes

We invite you to try cooking various dishes from protein products: there are recipes for soups, salads and second. With such a variety, this weight loss system can hardly be called a hunger strike.

First meal

Do you think that making soups exclusively from protein products is impossible? Indeed, traditional first courses are a combination of protein (broths from meat, fish) and carbohydrates (various vegetables, cereals, pasta, noodles). But nutritionists do not get tired of repeating that liquid foods improve weight loss results, so it should not be excluded from diets. So we are learning to cook first courses from protein products.

• spinach soup

Remove skin from turkey breast or drumstick. Boil, remove from the broth, let cool. Finely chop the spinach package (the frozen product will not spoil the dish), cook in the broth for 10 minutes. Separate the meat from the bones, finely chop, return to the broth. Cook spinach and turkey together for another 10 minutes. Cool the soup, turn it into a puree with a blender, adding 50 ml of skimmed milk, spices, 2 cloves of garlic. There is hot.

• Salmon with milk

Pour boiling water over 4 medium-sized tomatoes, peel, finely chop. Peel and chop a large onion. 1 PC. grate carrots. Fry with onions, adding tomatoes to them at the end. Transfer to a saucepan with a liter of cold water, boil. Cook over low heat for 10 minutes. 450 g salmon fillet cut into cubes, put in the broth. After 5 minutes, add 500 ml of skimmed milk. After boiling, add spices. Insist 20 minutes.

• Soup with meatballs

Prepare chicken broth. Make minced chicken breast, make meatballs out of it. Drop them into the boiling broth. Add after boiling 50 g of chopped bell pepper, the same amount of green beans, greens. Cook for 20 minutes. Serve hot.

Main dishes

Second courses of protein products are the basis of the diet. Recipes include only low-calorie ingredients - especially for weight loss.

• Chicken in kefir

Cut 100 g of selected, fresh chicken fillet, mix with salt, pepper, chopped herbs. Add 50 ml fat-free kefir, 50 ml filtered cold water. Put in the refrigerator for 3 hours. Put in a hot pan, simmer for 10 minutes on each side.

• Scrambled eggs

Crack 5 eggs into a plastic container. Whisk. Put in the microwave for 2 minutes. It turns out healthy and incredibly tasty scrambled eggs. If you want to diversify the menu for weight loss, you can add chopped chicken breast and greens.

• Baked fish

Pour salmon fillet with lemon juice, sprinkle with dried herbs and spices, bake in the oven on foil until tender.

Snacks

Salads from protein products are indispensable for any weight loss system. They are nutritious, healthy, contribute to the diversity of the menu. They allow you to cook a quick dinner for yourself and at the same time not gain extra pounds.

• Protein salad

Boil 3 soft-boiled eggs, chop chicken breast (150 gr), chop 50 gr of squid. Mix everything thoroughly.

• Asparagus salad with chicken

Boil 3-4 inflorescences in one container with 100 g of chopped asparagus and 300 g of chicken breast. Grind 2 medium-sized fresh cucumbers and 60 g of celery root. Mix everything thoroughly. Add 2 tablespoons canned green peas. Add chopped boiled and already chilled products. Season with 4 tablespoons of apple cider vinegar.

When choosing recipes for your protein menu, carefully look at what products are listed in them. Sometimes olive oil or lean lamb is allowed, but these should be exceptions to the rule, indulgences so that the diet does not seem completely debilitating.

But pure fats and carbohydrates are strictly prohibited. So there should not be anything starchy, sweet and fried in such a diet.

To lose weight with protein foods, you need to know how to use them correctly. A few useful tips will allow you to reduce your weight by an impressive figure.

1. Meat protein products are best consumed in boiled form. For a variety of diet, stewing, baking and steaming are allowed.
2. During the diet, in addition to protein foods, the body must receive fiber in order to burn excess fat as quickly as possible and ensure the proper functioning of the organs. Therefore, be sure to eat greens, fruits and vegetables, dairy products, cereals, whole grain bread.
3. Many people ask what protein foods you can eat at night: an hour before bedtime, you are allowed to drink a glass of fat-free kefir or natural yogurt. Everything else is prohibited.
4. Sweet dairy products (yogurts, curds with fillers), mayonnaise, sauces and other protein substitutes are harmful to health and do not contribute to weight loss.
5. At one meal, the body is able to absorb only 30 grams of protein, no matter how many eggs, for example, you ate. The daily norm for men is about 2 grams of protein per 1 kilogram of body weight, for women - only 1 gram.
6. To improve the digestibility of proteins by the body, you can put into practice the principles of fractional nutrition. According to them, food is taken up to 6 times a day in small portions.
7. Dinner must be no later than 19.00.
8. If you go in for sports during weight loss on protein products, you will not only reduce your waist, but make your ass more elastic and your chest tightened, since protein is an excellent building material for muscle tissue with sufficient physical activity.

As for each specific protein product that can contribute to weight loss, the features of their use as part of the diet are conveniently collected in the following table:

Now you know what protein foods include, and what foods are needed for quick, and most importantly, healthy weight loss.

It is important to remember that such diets are still a serious shake-up for the body. Therefore, firstly, they must continue or , but no more than that. Secondly, it is recommended to turn to such a figure correction system no more than once every six months, and even less often in case of health problems.

A balanced diet should include all the nutrients necessary for our body: proteins, carbohydrates, fats, vitamins and minerals.

Optimal ratio proteins, carbohydrates and fats strongly depends on . A properly formulated diet is 50% of the result in any sports and, of course, weight loss exercises. But not all proteins, fats and carbohydrates are healthy. This article explains what proteins, fats and carbohydrates must be included in your daily menu, and which proteins, fats and carbohydrates on the contrary, are harmful. And also about which foods are sources of healthy proteins, fats and carbohydrates, and which ones are harmful.

PROTEINS FATS CARBOHYDRATES:

Squirrels

We are protein organisms. This means that the tissues of our body (muscles, internal organs, skin, etc.) are made up of proteins. In addition, protein serves as the basis for the creation of enzymes and hormones.

Proteins are built from amino acids. Most amino acids can be synthesized by the body on its own. But there are several amino acids that the human body cannot synthesize. These are the so-called essential amino acids. We must get them from food.

• What causes a deficiency or absence of essential amino acids?
• What foods contain essential amino acids?

Until recently, it was believed that the norm of protein intake is 150 g daily, today the officially recognized norm is 30-45 g. At the same time, the consumption of excess protein causes intoxication of the body - poisoning by protein breakdown products.

At the same time, it is not so much the amount of protein that comes with food that is important, but the presence of essential amino acids in it. In addition, since we need all the essential amino acids for protein synthesis, if one is not enough, the other amino acids will not be used either.

You can get all the necessary amino acids both from and from. There is a myth about the "inferiority" of vegetable protein. In fact, by combining grains and legumes (in a ratio of approximately 1:1), you can completely provide yourself with all the amino acids.

• Examples of cereals: rice, wheat (bread, pasta, bulgur, semolina), corn, barley, millet, oats.
• Legume examples: soybeans, peas, beans, chickpeas, lentils.

It is not necessary to consume grains and legumes at the same meal. But sometimes it is convenient and tasty. For example, you can cook pilaf from rice and legumes (green peas, lentils, beans. Such a dish will contain a complete vegetable protein.

Let's look at all the pros and cons of plant and animal sources of protein.

animal protein

Benefits of Animal Protein Sources:

• Animal products (meat, fish, eggs and milk) contain the entire set of essential amino acids.
• Animal products may contain protein in a more concentrated form.

Cons of animal protein sources:

vegetable protein

Benefits of Plant-Based Protein Sources:

Cons of plant-based protein sources:

Fats

Fats are an essential element of a balanced diet. Their functions in the body are varied:

But not all fats are healthy! and vary greatly in their composition and effects on the body. In some respects, their impact may be opposite.

Vegetable fats

Vegetable fats consist mainly of unsaturated fatty acids and do not contain cholesterol. Moreover, they contribute to the removal of cholesterol from the body (thus preventing atherosclerosis). These fats are easily digested and absorbed. Also, vegetable fats promote bile secretion and enhance intestinal motility.

Although fats are high in calories (approximately 900 calories per 100 grams), it is not recommended to exclude them from your menu even during a diet. Moreover, in the "fat depot" we deposit not so much the fat contained in food as the one that is formed in the body from. The lack of unsaturated fatty acids in the daily diet adversely affects health. First of all, it affects the condition of the skin.

The main source of vegetable fats are vegetable oils (olive, sunflower, sesame, linseed, etc.). But do not forget about the "hidden" fats, which are, for example, nuts, avocados, olives. The sources of "hidden" fats are found along with and.

Important! Everything said about the benefits of vegetable fats refers to unprocessed vegetable fats. These do not include vegetable fats found in foods such as margarine. Or the oil used to cook french fries - the process of frying produces carcinogens. And from vegetable oils it is better to choose cold-pressed oils.

Animal fats

Animal fats contain saturated fatty acids and a high percentage of cholesterol.

Fats from dairy products, such as butter, contain more unsaturated fatty acids (almost as much as vegetable oils). They are somewhat better digested and easier to remove from the body. We can say that fats from dairy products are something between the fats found in meat and vegetable fats.

• Animal fat is one of the main factors causing cardiovascular diseases.
• Consumption of animal products leads to an increase in cholesterol levels in general, and especially LDL cholesterol, which causes atherosclerosis.
• There is a link between animal fat and certain types of cancer (breast cancer, prostate cancer, colon cancer, and pancreatic cancer).

Essential Fats

Essential fats cannot be synthesized in our body. Accordingly, like essential amino acids, essential fats must come to us with food. But with fats, everything is easier than with: essential fats are Omega 3. Omer 3 is found in wheat germ oil, walnut oil (you can get it in a hidden form - just walnuts), linseed oil (it should be borne in mind that linseed oil contains phytoestrogens, which is not good for everyone) and fish oil (hidden source - oily fish).

Carbohydrates

Carbohydrates are the main source of energy for the body. But the role of carbohydrates is not limited to this. Carbohydrates are no less important than and. An excess of carbohydrates in food contributes to the formation of fat, but its lack leads to a violation of metabolic processes in the body.

The role of carbohydrates in the body:

• Carbohydrates supply the body with glucose necessary for the functioning of muscles. Energy is generated from the breakdown of glucose, a process called glycolysis.
• Carbohydrates provide the body with vitamins (such as thiamine (B1), riboflavin (B2), niacin (B3), folic acid (B9)), minerals (such as iron, chromium, magnesium, phosphorus) and antioxidants that protect the body from free radicals.
• Carbohydrates are used to identify cells - carbohydrates are found on the outer membrane of most cells and allow other cells to be identified (they are receptors).
• Carbohydrates are a component of nucleotides - a group of organic compounds that make up the genetic material contained in each cell (DNA and RNA).

Excess Carbohydrates(more than 500 grams of carbohydrates entering the body at one meal) causes a sharp increase in blood glucose. As a result, the level of insulin rises, which, in turn, stimulates the synthesis of fats, which are then deposited in the so-called fat depots - at the waist, abdomen, hips, etc. However, although carbohydrates are the main "culprits" of fat formation, they must still be present in the daily diet.

Lack of carbohydrates(less than 50% of the calories of the daily diet) leads to the following consequences:

• Depletion of glycogen in the liver, which leads to the accumulation of fat in the liver and disruption of its functions (fatty liver).
• Violation of protein metabolism, which is expressed in the fact that fats are actively used for energy. This can cause poisoning of the body by the breakdown products of fats - an acidotic crisis. If during starvation, the acidotic crisis is a short transitional stage, after which the body begins to use its own internal reserves more efficiently, then with a diet that excludes carbohydrates, such a transition does not occur. In the worst case, this can lead to loss of consciousness and acidotic coma.
• A lack of glucose in the blood causes drowsiness and can lead to loss of consciousness and hypoglycemic coma (as in insulin-dependent

To maintain a slender figure, increase muscle mass, develop strength, and optimal intake of proteins, fats and carbohydrates is necessary. To determine which foods contain them, in what proportion to use them, how to take into account their compatibility and calorie content, use the appropriate tables.

Protein products

The protein molecule consists of carbon (about half), as well as phosphorus, iron, sulfur, hydrogen, oxygen.

The body builds cells from protein. In the digestive system, protein products are broken down into amino acids, which enter the cells with the blood and are used for construction or provide energy.

Dietary protein does not accumulate in the body - it is either absorbed or excreted.

Eggs, dairy products, beef, pork, rabbit, poultry, fish, seafood (caviar, crabs, shellfish) are rich in proteins. A lot of vegetable protein in soy, lentils, legumes, mushrooms.

Protein in salted, smoked or canned fish is digested and absorbed worse.

The protein of chicken eggs is almost completely absorbed, but this product is quite high-calorie.

The body digests milk and egg protein the fastest, a little slower - fish and meat, relatively slowly - vegetable. Protein foods are digested in an acidic environment. Freezing and thawing reduces the benefits of protein by almost half.

Protein food stimulates the synthesis of growth hormone in the body, which suppresses excess glucose consumption.

Plants produce amino acids, the primary natural proteins. The animal's body breaks down the plant in the digestive system into amino acids, from which it forms animal proteins.

Vegetable proteins are essential for the human body.

Some scientists believe that the use of animal proteins clogs the cellular protoplasm, violating its original structure, which causes disease and aging. In addition, the digestion of animal protein consumes up to 70% of the energy contained in it.

The daily norm of protein is 80-100 g (at the rate of 1-1.5 g of protein per 1 kg of body weight). When burning 1 g of protein, 4 kcal is released. With excessive intake of protein products, the liver and kidneys suffer.

This rule is controversial. Some researchers believe that 60g of protein per day is enough for an adult, 25g for the elderly. A child needs three times more protein than an elderly person, i.e. 75g.

Academician Amosov N.M. to replenish essential amino acids, he used a little milk and meat (50 g).

The World Health Organization has set standards: a man weighing 65 kg needs from 37 to 62 g of protein every day, a woman weighing 55 kg - 29-48 g.

The body does not accumulate protein, burns it to avoid turning into toxic substances (cadaveric poison). The forced utilization (digestion) of excess protein requires energy, which may no longer be enough to absorb carbohydrates or fat, so they are deposited in an undigested form, which leads to fullness and an increase in the load on the heart.

Protein releases half as much energy as carbohydrates.

A certain amount of protein is produced by the intestinal microflora, using nitrogen dissolved in digestive juices.

A lot of protein contains a common and affordable product - sunflower seeds.

Some researchers deny that meat is necessary for muscle strength. They believe that meat has only a stimulating effect, which they mistakenly take as evidence of its significant nutritional value. In fact, the use of animal protein reduces endurance and performance.

Meat is digested in the body longer than other foods, which many also consider a sign of its high nutritional value. In fact, the internal organs do a tremendous job. In the blood there is a mass of harmful substances, including uric acid, which causes gout.

When eating animal protein, the harmful substances contained in it irritate the nervous system, and their salts irritate the blood vessels. Meat-eaters have common neurasthenia, vascular, heart and blood diseases, they look older than their biological age.

Foods containing carbohydrates

Carbohydrates are quickly absorbed, necessary for metabolism, are part of DNA and RNA, hormones, cell structures, regulate metabolism. When digested, carbohydrate food turns into water, carbon dioxide, glucose, and starch. Energy is released, which is especially necessary for the brain and muscles.

There are simple and complex carbohydrates:

• simple: glucose, sucrose.
• complex: starch, glycogen, which include fiber.

Glucose and fructose quickly raise blood sugar levels. Glucose is a source of energy for nerve tissues, the heart, and muscles. Fructose is the sweetest, is involved in metabolic processes or is converted into glucose. Glucose and fructose contain fruits, berries, honey.

Dietary fiber is necessary for bowel movements, they bind harmful substances. Fiber contains vegetables, fruits, wholemeal bread, as well as buckwheat, pearl barley, oatmeal.

Grains and legumes are products with which the body receives not only vegetable protein, but also carbohydrates.

The mass of useful in the shell of grains. Therefore, for example, there is less benefit in semolina, although it is well digested. Rice is high in protein and starch, but low in fiber. Oatmeal is high in protein and fat.

Wholemeal bread is more useful, as well as rye bread, although it is worse digested than white bread.

In childhood and adolescence, more carbohydrates are required. Excess consumption of foods containing carbohydrates blocks the intake of vitamins and minerals, metabolic products accumulate in the body and are difficult to excrete.

To reduce the risk of obesity, carbohydrates are best consumed with herbs, fruits, and vegetables.

Unlike proteins, carbohydrates require an alkaline environment to digest. When burned, 1 g of carbohydrates gives 4 kcal of energy.

It is believed that approximately 3/5 carbohydrates should come from cereals (cereals), 1/5 from sugar and sugar-containing foods, 1/10 from potatoes and other root crops, 1/10 from fruits and vegetables.

Carbohydrates cover approximately half of the daily energy costs of the body, every day they need up to 400-500g.

Excess intake of foods rich in carbohydrates leads to obesity.

With the reverse process - restriction of the diet (diet, starvation) - the body first consumes sugar reserves from the liver, then from the muscles, and only then from adipose tissue.

Starch from potatoes is better absorbed than from cereals - a thin layer under the skin of a young potato contains an enzyme that speeds up the digestion of vegetable starch. Therefore, it is more useful to use baked potatoes "in uniform".

Cellulose is the membranes and fibers of plants. The body does not digest fiber completely, it uses it to form feces. The use of foods with fiber slows down the absorption of carbohydrates, removes excess cholesterol.

Fatty foods

Getting the right amount of fat is just as important as consuming carbohydrates and proteins. Both an excess and a lack of lipids (lipos (lat.) - fat) are harmful to the body.

With fatty foods, the body gets the opportunity to create a fatty layer that reduces heat loss. Lipids protect tissues from damage during falls. They are involved in the formation of cells, nerve pathways, connective tissue.

Foods rich in fats also provide the body with omega polyunsaturated fatty acids. To cover their daily requirement, it is enough to consume 25-30 ml of vegetable oils daily.

Cholesterol is necessary for cells, as well as for the synthesis of hormones and vitamin D. To avoid the development of atherosclerosis, it is enough to consume 0.3–0.5 g of cholesterol per day. Cholesterol is rich in foods such as eggs, cheeses, fatty fish.

Deficiency of fatty foods worsens the condition of hair, skin, immunity weakens, fat-soluble vitamins A, D, E, K are absorbed worse.

Every day should be 1g of fat per 1g of protein, approximately 80-85g. With a more accurate calculation, it is assumed that the proportion of fat to cover daily energy costs should be 25-30%.

For example, if the body consumes 3000 kcal per day, then 750 kcal should be covered by fatty foods. Considering that when burning 1g of fat, 9Kcal of energy is released, the daily share in this case will be 750 / 9 = 83g.

Animal fats should be 70%, vegetable - 30% of the daily diet.

The most useful butter and lard. It is better to use unrefined vegetable oils, for example: sunflower, corn, olive, linseed, use them only for dressing cold dishes.

All kinds of harmful substances accumulate in the adipose tissue of an animal. With food products containing animal fat, they end up in the human body. Therefore, you should not eat the skin of birds, crusts of lard.

Animal fats are best replaced with foods rich in vegetable fat, nuts, seeds. It is worth limiting the use of pork chops, fried meat, aspic, fried potatoes, fatty fish broths, fatty cheeses and cottage cheese, ice cream, whipped cream.

It is especially harmful to fry in fat, so it is better to cook in a pan with a non-stick coating. To reduce the contact of fat with food, dishes with cells at the bottom are used.

How to eat right

You need to sit down at the table with a feeling, distinguishing it from appetite. As a rule, favorite dishes cause appetite. A truly hungry body is ready to eat any product.

After eating protein foods, you should not take liquids and other types of food for 3 hours, after carbohydrate foods - 2 hours, after vegetables, fruits - half an hour. The time interval is necessary for the accumulation of gastric juice.

Vegetable protein, fats and carbohydrates contain nuts, seeds, vegetables, fruits.

To assimilate refined sugar sold in stores, the body spends a lot of vitamins C, group B, and calcium.

Carbohydrates from fresh, uncooked fruits and vegetables provide the body with maximum energy and are quickly digested.

Cereals are too low in essential amino acids, vitamins A, B, and C. This unbalanced composition forces the body to consume large amounts of protein foods (animal protein), which, in turn, leads to overeating.

It is useful to use a little bread from wholemeal flour, as well as bran.

When cooking, cereals, rice, potatoes are boiled, as a result, mucus is formed in the body. Over time, it covers the walls of the stomach and intestines, which pollutes the blood vessels, disrupts the function of the liver, kidneys, heart and other internal organs, the body resists various diseases worse.

Grain-based products are more beneficial to use with fresh vegetables, herbs, seaweed. Useful germinated wheat.

There are almost no vitamins and microelements in bread. The body spends 10 times more time to process cereal starch than it does to digest potato starch. Therefore, before the age of two, you should not feed your child any starchy food.

Protein-rich foods such as beans, lentils, and beans increase the production of uric acid. Eating them with bread disrupts the acid-base balance in the body.

Dairy products contain fats and protein, they are best consumed as a separate product or with vegetables.

Eating boiled eggs is preferable to meat.

It is better to replace sugar with honey, dried fruits, fruits.

Preferably natural, not cooked food - vegetables, fruits, nuts, seeds, fruits. The fewer products in a dish, the better. Variety forces you to eat more and makes digestion difficult.

Useful vegetable salads from cabbage, celery, cucumbers, radishes, tomatoes, parsley. It is enough to mix 2-3 types of vegetables, use them without salt, vinegar, mayonnaise.

Fats are best added to ready-made meals, as they impair the absorption of proteins and create fermentation.

Proteins are healthier to consume with grains or vegetables.

Table salt is better to replace sea salt. Or, to add salt to food, use gammasio: mix 1 part of sea salt with 12 parts of sesame or flaxseed crushed in a coffee grinder.

The basis of each meal should be fresh vegetables.

Fruits are best consumed separately, because in combination with other products they cause fermentation in the intestines.

It is believed that 25% of the daily allowance should be for breakfast, 50% for lunch, 25% for dinner, which should be completed at least two hours before bedtime.

Half of the daily calories (50%) in food should come from foods containing carbohydrates. They quickly provide the body with energy, vitamins and minerals, as well as fiber, which creates a significant volume in the stomach and, as a result, a rapid onset of satiety.

Proteins supplied with food provide energy after burning fats, their share in the daily diet should be 20%.

Fats account for the remaining 30%. Preferably vegetable and Omega-3 fats, fish contain them. Avoid animal fats.

When losing weight, the body should receive at least 1000 kcal. To maintain body weight, 1500 kcal is enough. The norm is the intake of 2500-3500 kcal.

Food provides the human body with the energy it needs to function properly. And it is thanks to regular nutrition and the complex physico-chemical reactions produced by it (which is popularly called metabolism or metabolism) that life is maintained. Food contains many nutrients, without which any growth, development and functioning of the body would be impossible. We will talk about these nutrients in the second lesson.

Below we will consider:

We will also explain what the value of each of the substances is.

Squirrels

Proteins are the main building material for the body and the basis of its cells and tissues. Approximately 20% of them are the human body and more than 50% - cells. The body cannot store proteins in the tissues "for later", which is why it is required that they come from food daily.

Proteins contain essential amino acids that are not synthesized in the human body - these are arginine, histidine, threonine, phenylalanine, valine, isoleucine, leucine, methionine, lysine and tryptophan. Proteins can have different biological value, which depends on how much and what amino acids they contain, what is the ratio of essential and non-essential amino acids, and what is their digestibility in the gastrointestinal tract.

As a rule, proteins of animal origin have a greater biological value. For example, eggs, liver, meat and milk can boast the optimal ratio of essential acids. And they are digested by 97.%, while vegetable proteins are digested only by 83-85%. plant products contain a large amount of non-digestible (ballast) substances.

Plant foods are mostly low in protein and deficient in methionine, lysine, and tryptophan. Only legumes (for example, soybeans, beans and peas) stand out for their high protein content (from 24% to 45%). 20% protein is present in nuts and sunflower seeds. According to the composition of amino acids, rye, rice and soy proteins are close to animal proteins.

The body's need for protein is determined by a person's age, gender, nature of work, national nutritional habits and climatic conditions in which he lives. Usually, adults who are not engaged in active physical work should take protein per day at the rate of just under 1 g per 1 kg of body weight. Food protein should provide 1/6 share in weight terms and 10-13% of the total energy needs of the body, and 55% of the recommended protein intake should be of animal origin. If a child or adult is engaged in physical labor, his need for protein increases.

Fats

Dietary fats are esters of higher fatty acids and glycerol. Fatty acid esters have an even number of carbon atoms, and fatty acids themselves are divided into two large groups - saturated and unsaturated fats. The first are rich in solid animal fats (there can be up to 50% of the total mass), and the second - liquid oils and seafood (in many oils, for example, in olive, linseed, corn and sunflower oils, unsaturated fats can be up to 90%). In the human body, the normal content of fats is 10-20%, however, in cases of violations of fat metabolism, this figure can increase up to 50%.

Fats and fat-like substances make up cell membranes and sheaths of nerve fibers, take part in the synthesis of vitamins, hormones and bile acids. Fat deposits, in turn, are considered the energy reserve of the body. The energy value of fats is more than 2 times higher than the value of carbohydrates and proteins. When 1 g of fat is oxidized, 9 kcal of energy is released.

Adults should consume from 80 to 100 g of fat per day, which provides up to 35% of the total energy value of the diet. Linoleic and linolenic fatty acids are essential (not synthesized in the body), and must be supplied with food. They are found in the fat of a number of fish and marine mammals, nuts and vegetable oils. Together with other higher unsaturated fatty acids, they prevent the development of atherosclerosis and make the body more resistant to infectious diseases.

As for the nutritional value of fats, it is due to the presence of essential fatty acids, the presence of vitamins A, E and D, their absorption and digestibility. The maximum biological value is inherent in fats with linoleic and other higher unsaturated acids. How well fat is absorbed depends on its melting point: if it is below body temperature, then fats are absorbed by 97-98%, and if the melting point is 50-60 ° C, then they will be absorbed only by 70-80%.

Fat-like substances, such as fat-soluble vitamins, phospholipids, and sterols, also enter the body with food. Of the sterols, the best known is cholesterol, which is found in animal products. But even in the body it can be synthesized by intermediate products of the metabolism of fats and carbohydrates.

Cholesterol is a source of hormones and bile acids, plus a precursor to vitamin D3. Getting into the blood and bile, cholesterol remains in them as a colloidal solution, formed due to interaction with phosphatides, unsaturated fatty acids and proteins. When the metabolism of these substances is disturbed (or there is a deficiency), cholesterol turns into small crystals that settle on the walls of blood vessels and bile ducts, which is why atherosclerosis develops and gallstones form.

Carbohydrates

In foods, carbohydrates are found in the form of glucose and fructose (monosaccharides), lactose and sucrose (oligosaccharides), pectins, fiber, glycogen and starch (polysaccharides). Carbohydrates are the main source of energy for humans: when only 1 g of carbohydrates are oxidized, 4 kcal are released.

For a person who is not engaged in physical work, the average need for carbohydrates is 400-500 g per day, 2/3 of the daily diet in weight terms and 60% in caloric terms. If a person is actively working physically, the norm becomes larger.

When choosing food, it is best to opt for polysaccharides, i.e. on products containing pectin, glycogen, starch, etc., and, if possible, avoid oligo-monosaccharides - products containing lactose, fructose, glucose, sucrose, etc. Polysaccharides are digested more slowly, and the dynamics of glucose concentration (the end product of digestion) in body fluids is much more favorable for subsequent metabolism. It is also important that polysaccharides are not sweet in taste, which is why the likelihood of their increased consumption is reduced.

The disaccharide lactose can be found in abundance in milk and dairy products. But plants are rightfully considered the main supplier of carbohydrates to the body, because. their percentage in them is 80-90% of the dry mass. Plant foods also contain many indigestible and indigestible cellulose-type polysaccharides. You need to know that thanks to coarse-fiber non-digestible food, intestinal motility is stimulated, a number of catabolites (even toxic ones) located in the large intestine are absorbed, cholesterol is excreted, and beneficial intestinal bacteria are supplied with nutrients. On average, an adult should take 25 grams of carbohydrates per day.

vitamins

Vitamins are indispensable food substances (nutrients) of organic origin and a wide variety of chemical structures. They are needed for proper metabolism in the human body. Their daily rate is usually measured in mg (milligram) and mcg (micrograms), and it depends, as before, on the age of the person, his gender, nature of work and state of health.

Vitamins are water-soluble (B vitamins and vitamin C) and fat-soluble (vitamins A, D, E, K):

• Almost all of the B vitamins are found in egg whites, yeast, liver, legumes, and the outer parts of grains.
• Vitamin C (ascorbic acid) is found in the green parts of plants, berries, vegetables, citrus and other fruits, in particular, in acidic ones, as well as in the kidneys and liver.
• Vitamin A is rich only in animal products - cheeses, sturgeon caviar, cod liver, livestock liver, butter. Plus, it is synthesized in the body through provitamin A (carotene), found in orange-colored fruits, berries and vegetables.
• Sources of vitamin D are cod liver oil, fish roe, milk fats and liver. The synthesis of this vitamin occurs due to exposure to ultraviolet radiation.
• Vitamin E is found in green leafy vegetables, egg yolks and vegetable oils.
• Vitamin K is supplied by the liver, potatoes, tomatoes and leafy vegetables.

Fresh vegetables retain vitamins best, so it is recommended to eat them as often as possible. If they are stewed and boiled, the content of vitamins will decrease. And if you make a sourdough or quick-freeze vegetables, vitamins will be stored in vegetables for a long time.

The value of vitamins for humans is very high. It is expressed in the fact that vitamins serve as a component that is needed for the proper functioning of enzymes; they take part in metabolic processes, help the body grow and develop, strengthen the immune system. With a lack of vitamins, the mechanisms of the nervous system and visual apparatus are disrupted, skin problems, beriberi and hypovitaminosis appear, the immune status weakens, etc. It must be remembered that the most deficient (especially during periods of winter and early spring) vitamins are vitamins A, B1, B2 and C.

Minerals

Mineral substances are components of tissues and organs, which is the reason for their huge role in the physicochemical processes occurring in the body. Some minerals are contained in cells, while others are found in tissue fluid, lymph and blood (in which minerals are in suspension in the form of ions).

Sulfur, chlorine, phosphorus, potassium, magnesium and calcium are considered the most significant for the functioning of the body. These elements help the body build tissues and cells, and also provide the functions of the central nervous system, muscles and heart. In addition, they neutralize harmful acids - metabolic products.

Calcium is a building material for bone tissue, and it is especially necessary for children whose skeleton is at the stage of formation. Calcium enters the body with vegetables, fruits and dairy products.

Phosphorus is no less important, because. also participates in the structure of bones, and more than half of all available phosphorus is in the bones. If there is enough phosphorus in the body, there will always be a normal carbohydrate metabolism and a strong nervous system. Phosphorus is found in legumes, grains, fish, milk and meat.

Naturally, the body needs magnesium, bromine, iodine, zinc, cobalt, fluorine and other trace elements (we will talk more about them, as well as about vitamins in the next lesson), which are contained in food in minimal amounts (less than 1 mg per 1% ). Many enzymes, hormones, vitamins consist of them; they most directly affect the development of the body and metabolism.

Deficiency of any trace element in the body causes specific diseases, such as tooth decay (lack of fluorine), severe anemia (lack of copper or cobalt), endemic goiter (lack of iodine) and others. Particular attention should be paid to ensuring that the children's body is supplied with minerals. If up to 2 months they are enough with mother's milk, then on the 3rd month you need to add them to the juices of vegetables, fruits and berries. Starting from the 5th month, it is necessary to supply complementary foods with minerals (oatmeal and buckwheat porridge, meat, eggs, fruits and vegetables).

Water

Water and minerals dissolved in it serve as the basis of the internal environment of the body - this is the main part of the tissue fluid, lymph and plasma. Not a single vital process occurring in the body (especially thermoregulatory and enzymatic processes) is impossible without a sufficient amount of water.

Water exchange is affected by parameters such as humidity and ambient temperature, dietary habits, and even behavior and clothing. An adult should provide his body with about 2-3 liters of fluid. Men are recommended to drink about 3 liters, and women - about 2.3 liters, and more than half of this amount should be clean drinking water.

Calculation of energy costs

To maintain each process occurring in the body, a certain amount of energy is spent, provided by food intake. Energy intake and expenditure are expressed in heat units called calories. A kilocalorie is equal to the amount of heat needed to raise the temperature of 1 liter of water by 1°.

The average indicators of combustion of substances contained in food are as follows:

• 1 g of proteins = 4.1 kcal
• 1 g fat = 9.3 kcal
• 1 g of carbohydrates = 4.1 kcal

Energy for basic energy metabolism is the minimum number of calories that is needed to meet the needs of the body in a state of nervous and muscular rest. If a person works mentally or physically, energy metabolism increases, and the amount of nutrients he needs increases.

When the human body is in extreme conditions, for example, if he is starving, the necessary energy can come from internal structures and reserves (this process is called endogenous nutrition). A person's need for energy, based on daily energy consumption, is from 1700 to 5000 kcal (sometimes more). This indicator depends on the gender of the person, his age, lifestyle and characteristics of work.

As we already know, fats, carbohydrates, proteins (proteins), minerals and vitamins stand out among the nutrients in food. In terms of calories, the daily diet should correspond to everyday energy consumption, and metabolism and energy consumption at home and at work should be taken into account. The approximate value of the daily calorie content, if the minimum daily physical activity is performed, is calculated by multiplying the normal weight (in kg) by 30 cal for women and 33 cal for men. Proteins, fats and carbohydrates should be related as 1:1:4. In addition, the quality of the diet also plays a role, which depends on the tastes, habits and amount of excess body weight of each individual person.

In most cases, nutritionists recommend using standard calorie diets (they provide the body with 2200-2700 kcal). But the diet should include different foods - both in terms of calories and quality. Always be aware of the "empty" calories found in bread, refined pasta, white sugar, cookies, cakes and other sweets, sugary soft drinks and liquor.

Each person must choose for himself a diet that will provide him with the necessary amount of energy. It is important to ensure that the body receives as little harmful substances and "empty" calories as possible, as well as track your body weight. People who are obese or, conversely, excessively thin, should contact specialists who will help you choose the right diet for every day.

To correctly determine the food, as well as to know how many calories are in a particular product, it is customary to use special tables. Below you will find three such tables - for soft drinks, spirits and the most common foods.

Using the tables is as easy as shelling pears - all drinks and products are grouped and arranged in alphabetical order. Opposite each drink or product there are columns that indicate the content of the necessary substances and the number of calories (based on 100 g of a particular product). Based on these tables, it is very convenient to make your own diet.

Table 1 (Soft drinks)

Table 2 (Alcohol)

Table 3 (Food)

In the next lesson, we will dwell on trace elements and vitamins in more detail, find out how much a person needs them, and from what foods they can be obtained, and also give some very useful tables.

Test your knowledge

If you want to test your knowledge on the topic of this lesson, you can take a short test consisting of several questions. Only 1 option can be correct for each question. After you select one of the options, the system automatically moves on to the next question. The points you receive are affected by the correctness of your answers and the time spent on passing. Please note that the questions are different each time, and the options are shuffled.